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Does it make you think of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn’t you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples

Serves 4

2 apples, chopped

1 tbsp coconut oil

½ tsp ground cinnamon

⅛ tsp sea salt

¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few. Added sugar is hiding just about everywhere in the grocery store.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will…

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

They’re also known as “non-nutritive sweeteners,” and include things like:

Saccharin (Sweet & Low),

Acesulfame potassium,

Aspartame (Equal & NutraSweet), and

Sucralose (Splenda).

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing, to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

Is it because people feel that they can eat cake because they’ve switched to diet soda?

Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?

It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.

Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.

Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

Conclusion:

Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet. This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

Your body will thank you!

Need some help? Join our NEW Ditch the Junk Program starting June 4th, email us now!

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

1 teaspoon matcha powder

1.5 cup almond milk, unsweetened

1-2 teaspoons maple syrup or honey (optional)

Heat almond milk and maple syrup/honey (if using) in a small pot.

Add matcha powder to cup.

When almond milk is hot, add about a ¼ cup to matcha and stir to combine.

Add rest of the milk to cup.

Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

The new line, sitting is the new smoking. How does this sit with people? Do you take it seriously? Do you get up every hour if you’re sitting at a desk all day?

Why is it so bad for us to sit?

As humans, we are meant to move. As time has gone on, we have become less and less active. Everything is accessible- we have more drive-thru’s, we can pick up our groceries, and we don’t need to walk into the bank anymore. As technology continues to develop, our movement seems to decrease.

The old days, getting water, chopping wood, carrying groceries, walking into a restaurant, moving at work, are gone. And as much as some people think that this amount of movement doesn’t affect you, it all adds up. People now think that walking 10,000 steps means they have got enough movement, when in reality, it’s the bare minimum we should be moving in a day.

Now, the normal is driving to work, sitting at work all day, driving home, and often sitting on the couch for 2-3 hours at night. We are having increased rates of obesity, heart disease, diabetes and many other preventable diseases, some of which can be directly related to less movement, and poor nutrition.

Sitting for long periods of time, even if you do go to the gym, has long term affects on our bodies. This article by Klosowski talks about the short and long term effects of sitting-

“It’s difficult to get an accurate assessment of what sitting all day will do to you because the effects work in tandem with diet and other risk factors. So we’re going to start with a relatively healthy person who does not drink in excess, smoke, and who isn’t overweight. Then we’ll estimate the effects of sitting for over six hours a day based on what starts happening immediately after you sit down. (If the majority of your sitting time takes place at a desk, keep in mind that a standing desk has its own problems, too.)

Although some of this seems pretty drastic, it’s so important to understand that we need to move. I don’t mean only at the gym, I mean in life. Walking, getting in and out of the car, going up and down stairs, just add movement in wherever you can. Below are 10 ways to add more movement into your day and fight sitting!

10 ways to fight sitting all day:

Set an alarm at work for every hour- get up, have a drink of water, do a little stretch. Set a goal to stand at least once an hour.

Walk on your breaks, don’t sit. Use your breaks and lunch hour to move. Walk to lunch or a nearby coffee shop.

Use commercials as a reminder to move- even if its up a flight of stairs or to the kitchen, it’s better than sitting for 3 hours stuck on Netflix.

Park at the back of the parking lot when going shopping or getting groceries.

Use the stairs, always.

Put filing cabinets, printers, photocopiers and other things you might need on a regular basis away from your desk.

Get a baseline- use a pedometer or your phone to measure where you’re at now. What you measure you can manage. If you’re only walking 2000 steps, you have to make it priority to get up more.

Plan a family walk or hike. Even if it’s 10 or 15 minutes, fresh air and movement for any amount of time is good. Make it part of your daily plan!

If you go to the gym, don’t sit. Get off machines that force you to sit and work, it’s counter productive to what you need to do. There is a standing alternative for every weight machine in the gym, and if you’re not sure what you’re doing, get help, it will only benefit you in the long run.

Drink more water. Resolve to drink more water every day this year. Not only is drinking more than eight glasses a day great for general health, getting up to go to the water fountain and again during frequent trips to the bathroom will help you force movement.

The words “weight-loss” and “snacks” often appear in the same sentence.

But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”

Right?

Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!

It’s important for snacks to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.

1 – Nuts

It’s true – nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2 – Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society – it becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

Foods and nutrients to lower cortisol

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormone, it helps all aspects of your health.

Lower your cortisol levels with tea, have a bit to unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber.

Lifestyle techniques to lower cortisol

It’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol.

Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.

Conclusion

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

I have one month until I’m on a beach….I almost fell into the “I need to lose 10 pounds, eat this, not eat this,” bullshit trap of being scared to be on a beach in a bikini, with a bunch of total strangers, but then I stopped myself. The old me would do this, and likely gain 5 or 6 pounds before my holiday from trying to restrict myself so much and being obsessed about losing the weight before the trip. I am writing this blog so you don’t fall into this trap too, or again, or ever.

Coffee is one of those things – you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).

Not to mention the crazy headlines that say coffee is great, and the next day you should avoid it!

There is actual science behind why different people react differently to it. It’s a matter of your genetics and how much coffee you’re used to drinking.